Hello and welcome to Health care Magic .
I have gone through your query and understand your concerns .
The bruised pain may also be due to a disc herniation between the dorsal vertebrae.This may get worse as you exert more .It would require an MRIof the dorsal spine for confirmation.
You can take the homoeopathic medicine Arnica 30 and Ruta 30 ,4 pills each three times a day to get relief from the pain .Continue with hot fomentations .
Avoid jerks and lifting heavy weights .
Avoid bending down from the waist ,instead bend at your knees to pick things up .
I would not advise you to go for
Yoga before confirming any disc herniation because it could complicate your condition .
Hope the above helps you .
For further queries you can get back at
http://www.healthcaremagic.com/doctors/dr-preeti-chauhan/67212
Thanks .